Falafel Yogurt Sandwich

Ingredients

• 1 cup dry garbanzo beans/chickpeas (sorted and rinsed)
• 3 cups water
• 1/4 cup oil
• 1 garlic clove (crushed)
• 1 medium onion (chopped)
• 1/3 tablespoon parsley (1 sprig or about 1 teaspoon, chopped)
• 1/4 teaspoon salt
• 2 teaspoons lemon juice
• 1/3 teaspoon hot pepper sauce
• 1 cup plain yogurt, low-fat
• 1 medium onion (chopped)
• 4 whole wheat pita bread (pockets)
• 1/4 cup flour (as needed)
• tomatoes (sliced, optional)
• lettuce (optional)
• bread crumbs (optional – see note)

‍ Instructions

1. Wash hands with soap and water.
2. Put beans and water in large pot and soak by the overnight or quick-soak method.
3. Cook until tender, about 2 hours. Add more water if necessary. Drain.
4. Slowly heat oil and sauté garlic and 1 onion until tender (5 to 7 minutes).
5. Mash cooked beans, sautéed vegetables, parsley, salt, lemon juice and hot pepper sauce until smooth.
6. With floured hands, form ovals with bean mixture (about 1/4 cup each). Roll in flour.
7. Fry falafel, with the remaining oil in skillet, until golden brown. Drain on paper towel.
8. Combine yogurt with remaining onion.
9. Serve falafel in pocket bread topped with yogurt.

Source: USDA / MyPlate